Step by step instructions, muscle activation and variants for the Butt Kicks.
Butt kicks are a dynamic cardio and warm-up exercise in which you run or jog in place while rapidly flexing your knees to kick your heels toward your glutes. The movement elevates the heart rate, warms up the hamstrings, and improves running mechanics.
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The Butt Kicks is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.